Lose the Clutter, Lose the Weight (34 page)

Knee Lifts/Crunches While Sitting on Your Office Chair

Sit on the edge of your seat with your feet on the floor and your knees together. Lean back against the back of the chair and hold on to the edges of the seat if you wish.

Keeping your knees together, lift them toward your chest while slightly tilting your shoulders and head toward your knees. Return to the beginning position and repeat as necessary.

Alternate one foot at a time to make the exercise easier.

To make it harder, simply lift your arms from the chair.

Leg Raises—Front

Stand with your feet together, with a chair to your left side. Place your left hand on the back of the chair for support and lift your right leg in front of you. Keep your right leg straight and lift it as high as is comfortable. Repeat as necessary, then turn around and switch to the other side, holding the chair with your right hand for support and lifting your left leg.

Leg Raises—Side

Lie on your right side with your right upper arm and elbow on the floor and your head resting in your right hand. Your legs should be extended, with your left leg stacked on your right leg. Keeping your left leg extended, raise it into the air as far as is comfortable, then lower it back down onto the right leg. Your entire body should be in a straight line throughout the movement. Repeat as necessary, then switch to the other side. Be sure to keep your hips facing forward.

Mountain Climbers

Hold yourself off the floor in a pushup position. You will be facing downward, your hands placed on the floor at shoulder width and arms straight but not locked. Your legs should be straight and extended behind you. All your weight will be on your palms and your toes.

Keeping your back straight, pull your left knee toward your chest. Return your left foot to the starting position and repeat with your right knee. Go back and forth from leg to leg.

To make the exercise easier, support yourself on your knees and pull in one at a time.

Standing modification: Raise one knee until your thigh is parallel to the floor, while extending the opposite arm upward. Pause 2 seconds before alternating sides.

Shoulder Raises

Stand with your feet slightly apart and your toes pointed forward. Hold a weighted duffel bag or purse in each hand with your palms facing your thighs.

As you remain facing forward, raise your arms out to your sides to shoulder level, keeping your arms straight through the entire move. Lower the bags back down to the beginning position, again keeping your arms straight. Repeat as necessary.

Note: This exercise can be done one arm at a time. It can also be done to the front to work the front portion of the shoulders.

Shoulder Presses

Stand upright with your feet shoulder-width apart. Hold a soup can or other object in each hand (you can also do the exercise empty-handed). Begin with your hands up even with your ears, with your elbows bent at roughly 90 degrees. Press your hands up and over your head until your arms are straight up, but your elbows aren't locked.

Lower your hands down until your elbows are once again bent at roughly 90 degrees. As you do so, squeeze your shoulder blades together. Repeat as necessary.

Sit on a Chair and Stand

Stand with your back to a chair or couch, with your feet about a foot in front of the chair, pointed forward, and spread shoulder-width apart. Squat down, with your upper body upright, so that you end up barely resting on the chair. Stand up without touching your hands to the chair. Repeat as necessary.